Share and track your daily progress Bodybuilding. Powerlifting. Strongman. Sports Training.

Thursday, November 17, 2011
5/3/1 Cycle 5, week 2 – Bench
RC Warm-ups
2x5@135
1x5@180
1x5@200
1x5@230 (260)
5x10@155

DB Press
 3x10@60

Lateral Raises
2x20@25
1x12@25

Notes: The wrist is still a problem. It’s frustrating with the gains I’m making in my lower body. But such is life. I might deviate from the 5/3/1 on the chest and just go with low weight but higher volume as I is the Higher weights that are causing me grief.
 
I bowled Tuesday night so I didn’t go into the gym on Wednesday morning. I figured I would make it up that evening. Long story short I’m useless in the afternoons. I managed a ¼ mile walk on the treadmill didn’t like it, walked around the gym like a lost puppy for five minutes trying to get motivated and finally gave up and hit the shower. I am a morning person without question.

Friday, November 18, 2011
5/3/1 cycle 5, week 2 Squats

Squats
1x5@145
1x5@180
1x5@220
1x5@235
1x5@270
1x10@310 (402)
5x10@220

Leg press
3x10@450

Notes: great day for squat both in terms of volume and weight.

Sunday, November 20, 2011
Sunday’s Strongman training

I really was into it today neither were most of the people there. One highlight was watching Brian do a 350lb axle clean and press. My workout was a little less impressive. 

Stiff leg double overhand axle deadlift worked up to 180 for 5 then switched to conventional DL worked up to 280 for 7, I tried 310 the 300 for a singles but my grip was shot by then.

Monday, November 21, 2011
5/3/1 cycle 5, week 3 – Shoulders
1x5@75
1x5@95
1x5@115
1x5@140
1x3@160
1x1@180
4x10@100
1x9@100

DB Shoulder Press
1x10@50
1x9@50
1x8@50

Rope triceps pull downs
3x20@80

Face Pulls
3x20@110

EZ Curls
1x10@70
1x9@70
1x7@70

Tuesday, November 22, 2011
5/3/1 cycle 5, week 3 – Dead lift

Deadlift
1x5@185
1x5@230
1x5@280
1x5@300
1x5@345
1x3@395
1x6@440 (513) PR!
5x10@250

Good mornings
3x10@150

Bent Rows
3x10@150

Prone Leg curls
3x12@110

Notes: LoL – I was kicking ass and taking names this morning. I set a new PR 6@440 and they were all good reps. I’m thinking 550+ by April is very doable and 600 is on the horizon.

Thursday, November 24, 2011 (Happy Thanksgiving)
5/3/1 Cycle 5, Week 3 – Bench

RC warm up
Bench
3x5@135
1x5@200
1x5@230
3x5@255 (272)
5x10@150

DB Curls
3x10@60

Lateral raises
3x12@25

Triceps push downs
3x20@80

Friday, November 25, 2011
5/3/1 cycle 5, week 3 Squats

Squats
1x5@145
1x5@180
1x5@220
1x5@270
1x3@310
1x5@345 (391)

Leg Press
3x10@450

Notes: That was a good finish to a good cycle.

I haven’t been to the gym in 3 days; I have a rash that more or less made me miserable for the last week. I did finish up my 5/3/1 cycle and this week is a deload week. Sweating only seem to irritate the situation so I figure that it’s best to let it run its course before I go back, I’m hoping tomorrow or Wednesday to be back at it.

I actually made it into the gym today even if I didn’t really accomplish much.
1 mile on the treadmill then nature called and I lost my momentum I did two laps on the track lugging 2 45 pound plates. Then I jumped to the elliptical, I did 15 minutes and tried to switch between going backwards and forward and the system turned off. I took that as a sign that I was done.

Strongman Sunday

  Good Training day today. 
Opened with the Axle Clean and Press
2x5@110
2x1@160
1x1@180, not quite
Switch to just the push press Olympic Bar
5x3@135
Axle deads Double Overhand
3x3@290

Conventional Deadlift 
1x1@ 500 that’s a PR!
1x1@525, not quite

Tried lifting some stones but the body was shot.

Going into my next cycle of 5/3/1 I think I’m just going to work on my form on the push press. My technique really sucks. If I can improve that maybe I can hit some big numbers.